Weight Lifting After Disc Herniation | AVOID THESE 3 MISTAKES!

You’ve been diagnosed with a herniated disc, and now you’re scared to death of exercising because you don’t want to make the pain worse or cause more damage.

That’s an honest and healthy fear. What makes all the difference is what you choose to do once that fear has crept into your head.

What I don’t want you to do is eliminate all movement and exercise from your life.

Instead, let’s start with modifying some critical areas that will completely revolutionize the pain you’re in now if done correctly.

In today’s video, I am going to break down 3 big mistakes I see a lot of my new clients making in the gym.

How Long After A Herniated Disc Can I Lift Weights?

A lot goes into determining whether or not you are ready to go back to the gym after a herniated disc diagnosis. 

I am not a doctor, so check with your trusted provider before starting anything. The suggestions I will make are only suggestions. 

A safe time frame for a herniated disc to heal is between 4-6 months. 

That does not mean you can’t exercise in that window of time, but the most important thing you do is allow your body time to heal before loading it with exercises. 

Typically if your symptoms check out and you are not in any real danger, starting basic movements like walking and gentle bodyweight exercises is a good start. 

From there, you will better understand what exercises trigger pain and make you feel better. 

This will differ from person to person and depends on the person and their specific pain triggers. 

As you get more comfortable with weight training, you can slowly increase the weight you’re using and exercise selection

Where Should I Start With Exercise After A Herniated Disc Diagnosis?

After being cleared to exercise by your trusted provider, here are a few of my best resources on exercise after a herniated disc. 

Core Stability Exercises Using Only A Kettlebell

3 Rules To Exercising With A Herniated Disc

Herniated Disc Exercises To Avoid

The Best Hip Mobility Exercises For Herniated Discs

Start with these first and learn to master the exercises before trying to add more in for the sake of variety. You don’t need a bunch of different exercises to get the results you want, just a few really good ones.